7 facts about Valentine’s Day chocolate

Valentine’s Day is the perfect excuse to enjoy one of the world’s most popular sweets: chocolate.

If you are thinking about your diet, you don’t have to abstain completely. However, going too far can have consequences for your health. Here are seven facts about Valentine’s Day chocolates you should know before you open that box.

1. The serving size of a box of chocolates is about two pieces.

Yes, that’s right, the standard size for a box of Valentine’s chocolates is smaller than you might think: just two pieces, or around 30 to 40 grams.

“You should limit the amount of added sugar to no more than 10 percent of your total calories, according to the latest. Dietary Guidelines for Americans” says Amy Gorin, MS, RDN and owner Amy Gorin diet New York City area.

(Note that we are talking Added No sugar here, not naturally occurring sugar, say apples.)

For example, if you’re eating a 2,000-calorie diet, you should plan to consume no more than 200 calories of added sugar per day, she says. That is equal to 50 grams. However, “the American Heart Association has strict guidelines,” says Jennifer Gloner, RDN and inventor Smartee Plate.

The AHA says added sugars should be included. Not more than half Your own calories are the calories you have left over after meeting your daily nutritional needs.

For most American women, that amounts to about 100 calories a day from added sugar, or about an ounce (or 28 grams) of chocolate a day.

Remember, though, that added sugar isn’t just about sweetness. They’re also in foods like salad dressing and white bread – it’s always important to read your labels.

2. Chocolate contains compounds that act as antioxidants

If you’ve heard that chocolate is healthy, you’re not entirely wrong. Chocolate – especially cocoa – contains antioxidant-like compounds that help reduce damage to cells caused by free radicals in the body.

Research suggests flavonoids They have antioxidant propertiesEspecially the flavonoids and flavanols found in dark chocolate It may have health benefitsGloner says.

That said, eating dark chocolate will not improve your health. “To get the full benefits of flavanols, you may need to consume large amounts of chocolate, which means increased sugar and calorie intake,” he says.

3. Dark chocolate contains less sugar than milk chocolate

“Chocolate is made up of cocoa beans, cocoa butter, and additives like sugar,” says Gloeckner.

What’s more, “cocoa beans contain protein, fiber, and minerals like iron and magnesium,” Gloner says. “So the darker the chocolate, the more health benefits you get,” she adds.

So if you want fewer additives and less sugar in your treat, look for chocolate that contains at least 70 percent cacao, says Gloeckner.

4. Chocolate boxes can be loaded with extras

Valentine’s Day chocolates, like most sweet treats, contain ingredients like added sugars and additives. Some added sugars are obvious, but others have more confusing names that you may overlook in the ingredients list:

• Sweet corn
• Corn syrup
• Dextrose
• Fructose
• Glucose
• High-fructose corn syrup
• Lactose
• Malt syrup
• Maltose
• Molasses
• Sucrose

Other types of added sugars include sugar alcohols such as sorbitol and maltitol, as well as artificial sweeteners such as saccharine and aspartame.

5. Overdoing it can mess up your hormones

You can eat chocolate They trigger the pleasure and reward centers. It makes you feel good in your mind, but it’s a slippery slope.

When your blood sugar spikes from eating, say, half a box of chocolate in one sitting, your body releases insulin, Glockner says, which can cause your blood sugar to drop within hours. That dip is known as energy breakdown.

When this happens, “low blood sugar can make you feel very hungry, shaky, anxious, tired and sleepy, along with a loss of concentration,” she says.

Over time, Gorin added, eating too much sugar can lead to weight gain, cavities and other health issues. “Also, consuming calories from added sugar takes away space for nutritious foods in your diet,” she says.

To maintain stable blood sugar levels and prevent crashes, Glocker recommends eating sugar with protein and fiber at the end of your meal. This slows down the absorption of sugar, she says.

6. Some chocolate treats are healthier than others.

There’s no one type of chocolate that’s perfect for Valentine’s Day—what you indulge in depends on your preferences and dietary needs.

However, a quick guide is to look for dark chocolate that lists cocoa as the first ingredient instead of sugar, Gloner says.

Also consider other types of chocolate treats, such as dark chocolate bark with nuts or coconut bark. Nuts in chocolate provide some protein, fiber and healthy fats, Gorin says.

“Strawberries dipped in dark chocolate are also a good choice because you get the fiber and antioxidants in strawberries,” she says.

If you’re looking for healthy ways to satisfy your cravings, Chocolate Shakeology Each scoop provides 17 grams of protein, 6 grams of fiber, and a deep chocolate flavor while providing an abundance of nutrients. Enjoy these 16 sweet tooth-satisfying recipes on their own as a shake or as an ingredient.

7. Occasional indulgence will not ruin your diet

The general takeaway: Yes, you can incorporate some Valentine’s Day chocolate into your diet without sending it off the rails, but you’ll want to avoid plowing through half a box in one sitting.

“Try to make a box of chocolates last — and enjoy the chocolate more when you eat it,” says Gorin. She suggests savoring the candy, paying attention to the flavor and content, and not overdoing it while eating — all tips to help you practice mindful eating.

And try not to feel guilty about it, Gloner says. “Rather than focusing on one snack or one day, it’s more important to maintain a healthy diet overall,” she says.